Update

4/20 last wednesday :p 20 min cardio, 20minutes pilates reformer work for flexibility.

4/21 40 minutes recovery cardio (recumbent bike) foam rolling

4/22 Friday - gym/events

Deficit deadlifts
240x5x5

Yoke
250x80ft
430x80ft
470x80ft

4/23 Events outside (hurray for sunshine!)

Sled pull for speed..didn't track weights, pulled as heavy as we could without slowing down throughout the distance.

Stones 174x2x5

tacky is my mental crutch :( I couldn't pick the stone up without any tacky, Mike put just dots on my fingertips and I picked it. Ridiculous. One of these weekends I am going to pick that stone without any tacky. grrrrr.

4/24 rest :) Ostara..

we ate all day :)

Homemade potato pancakes (potatoes, eggs, tiny bit of flour, onion, seasonings)
topeed with homemade applesauce and sour cream :) side of thick cut turkeybacon. mmm

made chicken tenderloin Thai sate on the grill, with peanut sauce and black rice for lunch...

Made baba ghanouj ( a garlicky eggplant dip, mmm, eggplants grilled for smoky flavor) and homemade pita bread....

roasted a turkey..which we were too full to eat, lol, so we cut it up and stripped all the meat of it into tupperware for meals throughout the week. yum.

Monday 4/25

Upper Pull Power/Lower Push Conditioning

we were pressed for time so (here is where I get in trouble with Mike...) we superset upper and lower... we did 2 sets upper, one set lower then last set of the upper exercise throughout the work out...

One arm db row, with band attached to bench near floor

15lbs&red bandX5X5

superset with

Leg press
250x20, 250x20

Pulldown with purple band attached to top of squat rack
5 sets of 5

superset with

db front squats (holding big dumbbell in front of body..kinda like stone..maybe?)
80X20, 85X20

Split squats with red band around working foot and shoulder

2 sets 10 per leg

standing cable row
42.5x5, 57.5x5x4

We followed up with 15 minutes plate swing intervals - swing 10, rest 40 sec, swing 10, etc.


Tuesday 4/26

at 5am I did 15 min step motion on precor, random intervals (just killing time)

at 6:30 we worked out:

Lower Pull Strength/Upper Push conditioning

single arm suitcase deadlift with lateral step to box
50x12x4 harder than expected...

BB SLDL 155x10x3

Seated ham curls

90X12, 100x12, 110x10

Stability push-ups
bar level 14 X25, level 15 X20

Incline db presses
35'sX20x2

single arm overhead presses

20X20 ( I over reached or was more worn out than I thought, so I did 10, switched hands, did 10, switched hands, and repeated for total of 20 each side)

15x20x1

Tomorrow we will stretch/do some cardio, Thursday some cardio/foam roll, etc and friday is gym/events again :)